M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

3+40 - Rx (Finished the 200m Run and the 4 Handstand walks before the time cap on round 4. (measured run 10m as 1 rep and hsw 5ft as 1 reps)
R1: 2:07
R2: 5:44
R3: 10:37
R4: Had 5 pull-ups left to do.

Lesson Plan
GWU
Funnel tag
-group to 10 burpees or tagger to 10 burpees


SWU
On floor,
Hollow hold
Hollow snap
Arch hold
Arch snap

Hang Hollow snap
Hang Arch snap

Spotted L sit
Spotted L sit pull-up

Kipping + L sit

Handstand Skills,
Plank Shoulder taps
Wheel barrow walk
Lunge with arms up
Lunge hands down
Teeter
Small kick up
High kick up
Kick up switch
Spotted HS walk

BU
1 full practice round

WOD

CD
Couch stretch
Child's pose

Intermediate, subbed 2 wall walks for 25 ft HS walk

3 2/3 rounds

Bike 1min
2 wall walk
5 knee raise pull ups
Add 2 wall walk each round

3 rounds+3 wall walk

No run from now on on treadmill due to knee pain as physio told me to stop. 

As rx'd, 4 rounds.

HS walks got better as I went and the technique came back.  Really need to keep practicing these or they go away.  Minimal warm-up, so run and L pull-ups also felt better as I went.  Bit of a check the box workout today.

50m/5'10"/180

Rx
4rd+200m run + 75-ft hsw 

Rx’d, Trueform, uphill handstand walks

2 rounds + run + 65’ … tough, still good practice on inclines

SC 400m echo 🚲/25 wall facing sh taps (Inc by 25 each round)/str PU...3+400m/20/-

Subbed/scaled 1 wall walk for HSW, adding 1 more each round:

6 rounds + 70m run

5 rounds

Wheelbarrow walks
Assisted L pull ups
4 rounds

37 / M / 5'9" / 140lbs

Handstand practice during warm-up

AMRAP in 15:
Run 200m
Plank shoulder taps x10, adding 10 each round
Strict hollow pull-ups

4 rounds

Then L-sit practice

Did this today (Friday 10/20) in place of scheduled PC singles.

Subbed/scaled:
250m row
Set of [1 wall walk + 20 shoulder taps, inverted/wall-facing] - increase by 1 set each round
5 strict L pull-ups

Completed 3 rounds + row+4x WW/ST + 1 LPU
= 1000m row + 10 WWs + 200 STs + 16 LPUs

200m run
wall walk (started with 2 and went up
to 7 reps)
5 kipping pull up
6 rounds 

My Training on Thursday october 19 in the afternoon
Complete As Many Rounds As Possible in 15 minutes of:
Run 200 meters = 1 minute
2 Wall Walks
5 Strict L Pullups
Add 2 Wall Walks each round
I completed 4 Rounds of this Workout.
https://youtu.be/nQQggeCnzk0

Semi rest day
Untimed
3 rounds of 400m jog, 25' handstand walk & 5 L-pulls

15min AMRAP: 4rds + 5 Wall Walks

200m Run
2 Wall Walk (+2 each round)
5 Strict Knees Bent Pull-up 

GWU: Back&Shoulder Mob w/lacrosse ball
2x 1min Arms Echo/1min Legs Echo/1min Echo Bike/25’ Inchworm(1st) Bearcrawl(2nd)

SPWU: Jog
Wall Walk WU
Scap Pulls/Pullups/Knees Bent Pullup

Cool Down: HS Walk practice/stretch wrists/shoulders

In 15 minutes, amrap. 400 m bike, wall walks (3 each round), 5 tuck pull-ups. I lost count, I think it was 7. Then 5 miles bike. 

rest is the best

Scaled/modified (There is a storm where I live so I had to do it in the living room) 

15min AMRAP 
20 burpees 
20 hands release push ups 
15 second tuck l sit hold

Score: 3 Rounds + 13 Burpees 
When modifying I ended up forgetting about increasing reps in each round. 

Scaled

4 rds plus 200 m

6 down and backs on sport court = 200m

handstand wall walk: 2,4,4,4

band assisted pull-ups 

Beginner option:
Complete as many rounds as possible in 15 minutes of:
Run 200 meters
10 plank shoulder taps
5 banded pull-ups
*Add 10 shoulder taps each round.
4rds+50 meters 

5 + run,  did wall walks started with 2 in first rnd. 

Up to 4 rounds (100’) complete, 5th round done but only 50’ HS walk

Repeat of last Thursday.  500m in the pool, untimed, changed stroke each lap, stretched between laps.

Chad prep'ish
practiced 
HPC w/95#
Back rack lunges w/60#
not very intense, but got the heart rate up
m/53/175

Assault Air Runner
4 rounds + 200m

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. A pretty open format to either use it as a recovery or push the intensity. Pulling with an emphasis on strength, pulling from the hips, changing orientation

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

FORMAT/MOVEMENT QUESTIONS
Does both my mind AND body say to work out today, or just my mind?
Do I want to sprint the run or use it as a recovery from the other things?
Scale for the skill of the handstand or scale for the stamina of the handstand?
Preserve the shoulder pulling of the pull-up or the hips pulling of the pull-up?

NEW TO CROSSFIT SCALE
As is, sub 2-minute handstand practice for hs walks and 1-min pull-up practice for pull-ups. Maybe go to 20 minutes if you need more practice?

MY STUFF
Mel programmed a lovely piece called the Four Horsemen.

GENERAL FEAR LEVEL: 6?